Today’s Workout
Warm Up
- 5 Inchworm + Press Up
- 10 Groiners w/ T Spine Opener
- 1 min. Row|Ski|Bike
- 10 PVC Pass Throughs
- 5 PVC Snatch Deadlifts
- 5 PVC Hang Power Snatches
- 10 PVC Power Snatches
- 15 Scap Pull Ups
- 10 Ring Rows
- 1 min. Row|Ski|Bike
- 15 Kip Swings
- 10 Power Snatches
- 5 Chest to Bar Pull Ups or 2-3 Bar Muscle Ups
Conditioning
- “Cal Bundy”
EMOM 10- 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) – :45 Work Cap
- 6 Touch-and-Go Power Snatches (sx: 45#|35# rx: 95#+|65#+ crx: 135#+|95#+)
- Rest 2 min.
- “Cal Pacino”
EMOM 10- 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) – :45 Work Cap
- 9-12 Chest to Bar Pull Ups or 4-6 Bar Muscle Ups (sx: Jumping CTB)
- Rest 2 min. – then start accessory
Accessory
5 Sets
- 5 Tempo Overhead Squats (slow controlled negative every rep)